[Supertraining] Re: Negative Only - Eccentric Training

Negative only training IMO is not a good choice. Implementing negatives into your training program can be an effective to bust through (or prevent) plateaus in training, but it is only part of a program. Excessive eccentric training can put alot of strain on the muscles, and support tissues of the body, as well as impairing your CNS ability to coordinate concentric and eccentric coordination. I would implement negatives, but only for short periods.

Sincerely,
Phillip Garrison CSCS*D
[Mod: Please don't forget to sign your posts with your full name, city and country of residence - many thanks]

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To: Supertraining@yahoogroups.comFrom: our_beautiful_minds@yahoo.comDate: Tue, 8 Jan 2008 00:34:52 +0000Subject: [Supertraining] Re: Negative Only - Eccentric Training

--- In Supertraining@yahoogroups.com, Ed White <kitesurfer257@...> wrote:>> I am very busy and experimenting with ways to develop maximum muscle mass and strength with the least amount of training time. I am not a power-lifter - so demonstrating strength is not part of the issue.> > I have had good success using drop sets and Dan Moore's Max Stimulation (20 rep sets with heavy weights and a brief rest between each rep).> > Now I am ready to experiment with negative only (eccentric training). Does anyone in our group have experience with this type of training. Any advice would be appreciated.> > Thanks,> > Ed White> Sandwich, MA USA>Negative only training is an entirely different skill. When you can no longer control the "lowering", that is considered failure in most HIT circles. On some exercises, that could be dangerous so pick exercises wisely and have training partners if possible. Your partners will help you get into the "top position" on many exercises. Dips and chins seem to work well if no partner is available. Lower body training can be a problem like this unless you have access to equipment made for it like Eccentic Edge. Your one rep max in an exercise(using conventional reps) may prove to be the weight you use for Negative only training. It depends on the number of reps you are shooting for but don't be surprised if you get 7 or more reps negative only style with your one rep max. How many seconds you lower in at the outset is up to you but as the set progresses, you will be doing all you can to simply stop the weight from dropping as fatigue sets in. It is my preference to lower in about 4 seconds for most exercises. I terminate the set before the point is reached when I can't control the lowering. When I believe it is going to become dangerous, I stop. Again, it's a skill. The DOMS experienced from Negative Only Training must be experienced to truly be appreciated so be careful. Quinn EricksonMilwaukee WI

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